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Training Log Archive: britty327

In the 7 days ending Dec 2, 2017:

activity # timemileskm+ft
  Bike5 6:00:48 78.45(13.0/h) 126.25(21.0/h) 2541
  Strength2 2:30:00
  Trekking2 1:55:28 6.7(17:14) 10.78(10:42) 668
  Total9 10:26:16 85.15 137.03 3209
  [1-5]9 10:26:11

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Friday Dec 1, 2017 #

Bike 15:00 [3] 4.0 mi (16.0 mph)

Warmup spindown.
8 AM

Bike 1:00:00 intensity: (5 @0) + (1:03 @1) + (30:52 @2) + (10:07 @3) + (13:49 @4) + (4:04 @5) 14.4 mi (14.4 mph)
ahr:143 max:179

Part 1 of a 2 part experiment. FTP test with MTB. When we get back from HI, I'm going to retest with my road bike and see how much/if any difference there is. Lets were a bit fatigued from lifting the day before, and I'd had less than 4hrs of sleep each of the past 2 nights, but it felt like a good test. FTP up 15 points from about a year ago.

Thursday Nov 30, 2017 #

2 PM

Strength 1:10:00 [3]

WU- Hammy floss 2x:45, y-handcuffs 2x12, bear crawl 2x10m

1a) Wall sit w/banded pull apart 3x20
1b) UAP walk banded 3x15
1c) Supine res banded iso hip flex 3x:25

2a) SA DB Press 4x12@40
2b) Walking Lunge 4x8@30s

3a) 4 way deadbugs 3x:35
3b) Box jump 3x5@28"
3c) Half kneeling KB/DB Press 3x10 30,26,26

4a) Split squat jumps 3x:20
4b) Dead hang iso knee tuck 3x:25

Wednesday Nov 29, 2017 #

10 AM

Bike 1:46:07 [3] 14.3 mi (8.1 mph) +1145ft
shoes: Clementine

1 PM

Trekking 49:38 [3] 3.0 mi (16:33 / mi) +252ft 15:20 / mi
shoes: 2nd Altra LP 3.0 Red

Doges

Tuesday Nov 28, 2017 #

2 PM

Bike 1:59:41 [3] 30.35 mi (15.2 mph) +1396ft
shoes: Betty

Monday Nov 27, 2017 #

9 AM

Strength 1:20:00 [3]
ahr:48 max:185

1a) Hammy floss 2x:30
1b) TKE 2x15
1c) Banded wall squats 2x20

2a) Paloff press 3x:20
2b) Lat banded squat walk 3x15m
2c) KB Upright row 3x12@44

3a) Contralateral deadbug 4x:35
3b) Deadlift 4x8@185
WU 135

4a) DB front raise 3x12@15s
4b) Banded face pull 3x15
4c) Bar rows 3x10

5a) Bird dog rows 3x12@26
5b) Banded hamstring curls 3x15

Sunday Nov 26, 2017 #

12 PM

Trekking 1:05:50 [3] 3.7 mi (17:47 / mi) +416ft 16:05 / mi
shoes: Lone Peak 3.5 purple

Dog hike after trail work.
7 PM

Bike 1:00:00 [3] 15.4 mi (15.4 mph)

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